Archive for luglio, 2016

WOD 01-08

Posted: 31st luglio 2016 by CFBO in Crossfit

18′ AMRAP OF: 200 Double Under 20 Rings Dip 20 Power Snatch 40/30 kg 150 Double Under 15 Rings Dip 15 Power Snatch 60/40 kg 100 Double Under 10 Rings Dip 10 Power Snatch 70/45 kg 50 Double Under 5 Rings Dip Max Power Snatch 80/52.5 kg

WOD 30-07

Posted: 30th luglio 2016 by CFBO in Crossfit

20′ AMRAP OF: 15 Wall Ball 9/6 kg 12 Deadlift 80/52.5 kg 9 Push Up – Every 3′ complete 10 burpees

WOD 29-07

Posted: 29th luglio 2016 by CFBO in Crossfit

7 ROUNDS FOR TIME OF: 7 Snatch 60/40 kg 7 Bar Muscle Up 7 Clean & Jerk 60/40 kg 7 L-Pull Up Time Cap 25′

WOD 28-07

Posted: 28th luglio 2016 by CFBO in Crossfit

BARBELL COMPLEX – 20′ TO FIND MAX LOAD OF: 3 Front Squat 2 Hang Squat Clean 1 Squat Clean – Rack is not allowed. Squat clean must be “touch & go”. 5′ REST 21-15 AND 9 REPS FOR TIME OF: Overhead Squat 50/35 kg Box Jump 60/50 cm Rings Dip Time Cap 12′

WOD 27-07

Posted: 27th luglio 2016 by CFBO in Crossfit

GYMNASTIC SKILL – 15′ PRACTICE OF: Toes to Bar 5′ REST 5 ROUNDS FOR TIME OF: 20 KB Snatch 24/16 kg 15 Toes to Bar 10 Shoulder to Overhead 60/40 kg Time Cap 16′

WOD 26-07

Posted: 26th luglio 2016 by CFBO in Crossfit

18′ AMRAP OF: 200 Double Under 20 Handstand Push Up 20 Power Clean 60/ 40 kg 150 Double Under 15 Handstand Push Up 15 Power Clean 70/ 52.5 kg 100 Double Under 10 Handstand Push Up 10 Power Clean 85/ 55 kg 50 Double Under 5 Handstand Push Up Max Power Clean 100/70 kg

WOD 25-07

Posted: 24th luglio 2016 by CFBO in Crossfit

STRENGHT – 20′ TO FIND YOUR 1RM OF: Snatch 5′ REST 3 ROUNDS FOR TIME OF: 400m Run 20 Thruster 30/20 kg 10 Bar-jumping Burpee Time Cap 14′

WOD 23-07 “Barbara”

Posted: 22nd luglio 2016 by CFBO in Crossfit

FIVE ROUNDS, EACH FOR TIME OF: 20 Pull Up 30 Push Up 40 Sit Up 50 Squat – Rest precisely three minutes between each round.

WOD 22-07

Posted: 21st luglio 2016 by CFBO in Crossfit

25′ EMOM OF: 1st- 10 Thruster 40/30 kg + 10 Box Jump 60/50 cm 2nd- 10 Rings Dip 3rd- 10 Wall Ball 9/6 kg + 10 Toes to Bar 4th- REST – Every time you can’t complete all requested repetitions in the minute, you have a penalty of 15 burpees. Burpees will be completed at […]

WOD 21-07

Posted: 20th luglio 2016 by CFBO in Crossfit

STRENGTH – 20′ TO FIND YOUR 1RM OF: Clean & Jerk 5′ REST FOR TIME: 1000m Row 100 Double Under 10 Burpee Muscle Up Time Cap 10′